How to eat healthily on a budget – everything you need to know

Ever wondered how you can eat healthily on a budget? It’s a lot easier than you may think. There’s a common misconception that healthy eating = expensive, but that’s not necessarily the case.

As mums, we often play the role of household project manager, chauffeur, and even accountant! It’s a tough job at times, but someone’s gotta do it! Luckily, you don’t have to figure it all out alone!

Here’s how you can enjoy more delicious, healthy meals without overspending each month….

What’s a typical family grocery budget?

How much does the typical family budget for groceries, and how do you compare?

The average Australian family spends around $250 per week on groceries in 2024. The exact amount depends on where in Australia you live, how many children you have, and so on. But this figure should give you an idea about where you might sit, compared to the rest of the country.

How does your family compare? If you don’t already know what you spend on food each week, start tracking your grocery spending for the next few weeks.

Whatever your food budget (whether it’s more or less than the typical Australian family), there’s usually a way to cut back at least a little. And you can do it without resorting to cheap, processed foods.

In fact, homemade, healthy meals are often more budget-friendly than takeout food. Here’s how…

How to save money on meals

1. Plan ahead

When you’ve got a plan, you can stick to your budget a lot more easily. You can choose healthy meals that include budget-friendly ingredients, and you can make sure you’re always ready with something to eat before you’re hungry.

This means you’re less likely to need to resort to takeout. You can download our favourite meal planning tools here, including our weekly planner and our grocery list planner.

2. Make a list

Part of planning your healthy meals will include making a list. Once you’ve planned out your menu above, you’ll need to list out the ingredients you need to make each recipe.

Then you can cross-check this list against what’s already in your cupboard, fridge, and freezer so you don’t double-up or waste something you’ve already got.

You can also utilise the shopping list function in the 28 Day Weight Loss Challenge app.

3. Don’t shop when you’re hungry

Shopping when you’re hungry is dangerous for your budget… and your health! If you shop hungry, you’ll be much more likely to grab quick processed food, snacks, and give in to cravings.

So make sure you eat a proper healthy meal before you head to the shops or pack a healthy snack so you never shop hungry again.

4. Shop at farmers markets and discount stores

Sometimes the best place to get good, healthy food on a budget is your local farmers’ markets or roadside stall. Not only is the food fresher and straight from the farm, but it’s also often cheaper because there’s no middleman.

But you don’t have to head to the countryside or markets to get affordable ingredients to cook with. Even just switching your shopping from Coles and Woolworths to Aldi can mean you save $$$ each week.

5. Buy in season

Ever noticed that in one week, strawberries are $1 a punnet, then a month later, they’re $5 a punnet? It’s all about the seasons. If you pick fresh ingredients that are in season, you’ll keep your costs down… AND you’ll create healthier meals because all the ingredients you use are fresh and local.

6. Don’t over-buy

Do you ever find yourself buying too much food (or too much of the wrong food) and then you have to throw a lot of it out? You’re not the only one… in fact, one survey shows that 43% of Australians do this regularly!

So stick to your list, make sure you don’t over-buy, and you’ll find you waste less and your budget stretches further.

7. Buy in bulk

This might seem to contradict the previous tip, but it’s still a valid way to save money on your shop. If you regularly use a lot of one ingredient, why not buy it in bulk?

For example, if you plan to eat a lot of brown rice next month, grab it in the 1kg bag instead of the 500g bag so it works out cheaper, overall. Also if you plan to have multiple healthy meals that include the same meat like chicken or mince you can buy in bulk, portion it, and freeze it.

8. Reduce processed foods

When you plan healthy meals for your family, you’ll automatically reduce the amount of expense, unhealthy processed foods. That’s a budget win and a health win!

9. Serve smaller portions

When you start to be more mindful of what you eat, you’ll stop overloading your plate (and your family members’ plates). This means you won’t need to spend as much on ingredients and you won’t end up with as much waste at the end of each meal.

10. Make bulk and freeze

If you buy your ingredients in bulk, why not cook in bulk too, then freeze the extra meals? Not only will you save money on your ingredients, but you’ll save time (which is just as precious, right?). And here’s another related tip: if you buy a bunch of fresh ingredients but can’t quite get through them, see if you can freeze them for future recipes or weight loss smoothies!

11. Enjoy the leftovers

If one of your healthy meals isn’t freezer-friendly, you can probably at least pop it in the fridge overnight and eat it the next day. Eating leftovers can save you a lot of time and money. According to one study, you could save an average of $150/week just by doing leftovers instead of eating out once a week!

For more money-saving tips, check out our blog, 250 Money Saving Tips For Mums On A Budget.

6 healthy recipes if you are trying to save money

1. Gluten Free Hummingbird Cake – $1.25 per serve

This Gluten-free Hummingbird cake marries the flavours of banana, pineapple and coconut into a delicious show-stopping cake, perfect for a special occasion or equally to enjoy as a dessert or for afternoon tea.

Get the Recipe here

2. Pepperoni Potato Pizza Bake – $2.24 per  serve

This is a big hit with both adults and kids! It’s just 320 calories per serves, uses pantry basics and takes just 10 minutes to prepare, then the oven does all the work. It’s a great family-friendly option for those busy week nights.

Get the Recipe Here

3. Healthy Chocolate Weetbix Slice – 35c per serve

This recipe is the gift that keeps on giving! Once you’ve made it, it will become your regular chocolate go-to recipe. At just 190 calories per serve, it satisfies chocolate cravings but without all the guilt!

Get the recipe here

4. Curried Sausages – $1.99 per serve

You can’t get much cheaper base ingredients than sausages and rice. Add in some curry powder and vegetables and you’ll have a tasty meal that can feed the whole family without making a big dent in your food budget.

Prep time 10 mins, cooking time 30 mins, serves 6, 361 cals

Ingredients

• 1 cup basmati rice
• cooking oil spray
• lean sausages of choice
• 1 red onion
• 1 cup mushrooms, sliced
• 1 small sweet potato, grated
• 1 tbsp curry powder
• 1 tinned tomatoes, diced 400g
• 2 cups baby spinach, chopped

Method

1. Cook rice according to packet directions.
2. Lightly spray a frying pan with cooking oil spray over a medium-high heat. Add the sausages and cook for 5-6 minutes, to brown all over. Remove the pan and set aside.
3. Add onion, mushrooms and sweet potato to the pan and cook for 4-5 minutes, or until sweet potato is tender and the mushrooms have released their juices.
4. Slice the sausages into 2 cm segments. Return to the pan with the curry powder Stir well then add the tomato. Bring to the boi, then reduce to a simmer for 20 minutes.
5. Just before ready to serve, add the baby spinach and cook for a minute or tow, until wilted.
6. Divide rice and curried sausages evenly between 6 bowls to serve.
7. Leftovers can be stored in an airtight container in the fridge for 3-4 days or freeze for up to 3 months.

5. Low Carb Chocolate Peanut Butter Cups – 23c per serve

These are seriously yummy when you are craving something sweet but don’t want to go off track with your weight loss goals. Just 128 calories per serve.

Get the recipe here

6. Tuna And Pumpkin Mac and Cheese – $1.85 per serve

Mac and cheese could almost be described as the ultimate comfort food, this version includes high protein tuna and pumpkin for a healthy twist. Just 335 cals per serve.

Get the Recipe  from the Challenge Recipe hub

Some more of our favourite healthy meals on a budget

Ready to start meal planning and prepping? Here are some of our community’s most loved healthy meals – all with a deliciously low cost per serve:

Lentil Shepherd’s Pie $1.75 per serve

Classic Veggie Lasagne $2.50 per serve

Homemade Pizza

Beef San Choy Bow $2.29 per serve

Tired of wondering what to cook?

Now you can easily meal plan with our personalised plans & over 6,000 family & budget friendly recipes catering to a wide range of dietary requirements.

The Healthy Mummy is a holistic program to nourish your body with nutritious food and help you stay active in your busy, everyday life. Yours and your families well being should be a priority so let us take the hassle out of it.

Unlock the key to sustainable life changes that will leave you feeling your absolute best.

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